Catch-up workout and weekly targets
Note: this part of the app comes with a licence. The free edition covers injections.
The catch-up workout is a workout the app builds for you from your own log. It picks the muscles you've trained least lately, or the ones furthest from this week's targets, and fills them with exercises you already know.
Where to find it
On Training → Workout, the Catch-up workout card appears once you've logged three workouts. It shows:
- a small front and back muscle map, with today's muscles filled in
- each chosen muscle and why it was picked, such as "9 days ago" or "4 of 10 this week"
- the exercises, with sets, reps and weights
- about how long it takes
Tap Start to begin it like any other workout. Other exercises swaps in a different set of exercises for the same muscles.
How it picks
There are two ways to pick, set in Change:
| Pick | What it does |
|---|---|
| Least trained lately | The muscles you haven't trained for longest, and that are behind their weekly target. Big muscles such as legs, back and chest come up before small ones. |
| Fill this week's targets | The muscles furthest from their weekly target. Muscles that have already reached it are left out. |
Muscles you trained hard in the last two days are left alone, and so are any you mark as sore.
Sets, reps and weights
By default it's 5 × 5: five sets of five. The weight comes from your last sessions of that exercise. A ▲ next to a weight means a little more than last time. A ≈ means the weight was worked out from a session at different reps. Choose Your usual reps in Change to keep your normal reps instead, with 3 or 4 sets.
You can change anything before you start, and anything during the workout too.
Changing the workout
Tap an exercise on the card to:
- change the number of sets
- swap it for another exercise for the same muscle
- Remove from today
- Favourite: pick this first, so it's chosen first for that muscle
- Never suggest this
+ Exercise adds one of your own. Change opens the full settings:
- Time: 30, 45 or 60 minutes
- Equipment: gym, dumbbells or bodyweight
- Sets × reps: 5 × 5 or your usual reps
- Supersets: two exercises for different muscles back to back, resting after the pair. Auto turns them on for 30-minute workouts.
- Muscles to include or leave out
- Presets: save your settings with a name, such as "Home 30". Presets show on the catch-up card, so one tap switches to them. You can save up to six.
Tap Save for later to keep the settings without starting.
Sore muscles and readiness
Tap Sore today? on the card and pick the muscles that are sore, on the map or from the list. Today's catch-up workout leaves them alone. This resets tomorrow.
If you use readiness and today's score is low, the workout has fewer sets, and the card says why.
Weekly muscle targets
Each muscle has a target: how many sets a week it gets. Tap Weekly targets on the catch-up card, or on the Muscles worked card on Training → Workout.
- Use − and + to set each muscle's target. Each row shows its sets in the last 7 days.
- A set counts as one for the main muscles of an exercise and half for the helping ones.
- 0 means no target. The catch-up workout then leaves that muscle out unless you include it.
- Back to the defaults resets them all.
"This week" means the last 7 days.
Targets on the muscle map
On Training → Workout, the Muscles worked card shades a front and back figure by sets a week. With 7 days chosen:
- the muscles are listed furthest behind their target first
- each bar fills up to that muscle's weekly target, with a ✓ once it's reached
- Left this week lists how many sets each muscle still needs to reach its target
Tap a muscle to see its sets, when you last trained it and its weekly target.
After a workout
When you finish a workout, the summary shows Muscles this week: each muscle it worked, its sets in the last 7 days before and after this workout, and its target. A ✓ target shows when the workout took a muscle up to its target.